How to Blast Through a Weight Loss Plateau

by Debra L. Jeffcoat - Last updated July 13, 2017

Have you hit a wall on the scale? Any personal trainer will tell you that it’s normal to see a pause on the scale. However, measuring your weight loss success solely by the numbers on the scale isn’t always the best gauge for tracking your progress. But, if you’ve been losing weight and all of a sudden the pounds aren’t falling off like they did before. There are a few possible reasons.

So, don’t beat yourself up. Things happen. Being successful at losing weight doesn’t mean you have to be perfect or that your weight loss journey will be a linear experience. So, keep your expectations balanced.

That being said, here are a few possible culprits of your weight loss plateau:

Increased muscle mass

Muscle weighs more than fat. So, it’s quite possible that your weight training is adding extra weight due to there being more muscle mass on your frame. And that’s OK! If this is the case, don’t pay attention to the numbers on the scale. Instead, pay attention to how your clothes are feeling. Are your pants looser in the waist? Does that little black dress fit better?

Too many liquid calories

Studies show that Americans don’t realize that they’re drinking too many calories. Extra pounds could be sneaking in through your daily Starbucks or 7-11 stops. So, the scale can be standing still because you really haven’t been creating a calorie deficit lately.

Hormonal activity

For women, it’s possible that the extra pounds you see on the scale are a result of premenstrual symptoms.

Water retention

Perhaps, you’ve been consuming extra salt lately and are just retaining additional water.
Many factors contribute to a person’s weight on any given day. Depending on what you ate, you could just be bloated from what you ate the day before your weigh in.

Don’t freak out- Stressing yourself out isn’t going to help. Stress and anxiety stimulate the hormones adrenaline and cortisol which can lead to weight gain due to emotional eating or cravings. So be cool. You’ll get through the plateau by being mindful of what you’re eating and your current level of physical activity (and of course, by making changes where necessary). Stay positive.

Stay active- Talk to your personal trainer. You may need to increase the intensity of your workouts (add more weights, increase your cardio, etc.). If you don’t have a trainer, increase the intensity of your workouts on your own.

Drink water/increase fiber- Keep your digestive system flushed by drinking enough water and eating enough fiber every day. Be mindful that if your body isn’t used to fiber, you may experience some bloating initially.